Post Skiing/Snowboarding Stretches

It's that time of year again.  All of our clients walk through the door complaining of tight hips, low back pain, pain in their mid-back and shoulders, and sore quads.  Just coincidence, you say?  Nope, it is ski and snowboard season.  A time when many of our clients and other active adults that live in the great state of Colorado drive 1-3 hours to their favorite resort, ski or snowboard for 3-6 hours, then immediately get in their cars and sit for the 1-3 hour drive home.  This results in every muscle in the hips and back to stiffen up,  lactic acid to build, and soreness to set in.

To prevent some of this soreness and stiffness that could lead to chronic pain, I put together a set of stretches that can be done outside, beside a car.  Great to do before you settle in for a long drive after skiing or riding, but also great to do after any activity or on long road trips.

Standing Quad Stretch

Holding on to the car for balance, shift all your weight on to your left leg.  Tighten your core, drive your left heel into the ground, and tighten your left buttock.  Bring your right foot up towards your butt and grab the top of your foot with your right hand.  Keep your tummy tight, gently push the front of your hip forward and use your butt to push your knee backwards.  You should feel a stretch in your quad and the front of your hip.  Hold for 1-2 minutes and repeat on the opposite side.

Hamstring Stretch

From standing position, put your right leg out straight in front of you and push your hips back behind you.  Your left knee should be slightly bent.  Hinge forward at the hips, keeping a straight back and push your tail bone out till you feel a stretch in your right hamstring.  You can flex the right toes toward the shin to increase the stretch.  Hold for 1-2 minutes and repeat on the opposite side.

Lateral Hip Stretch

Holding on to the car for balance, cross your right ankle over your left knee and push your hips back.  Your left knee should be bent and your weight should be in your left heel.  Hinge forward at the hips, keeping your back straight.  Push your tailbone out till you feel a stretch in the right hip/butt area.  Hold for 1-2 minutes and repeat on the opposite side.

Calf Stretch

Place both hands on the car and square your hips to the vehicle.  Step your right foot back, keeping your hips square, and push the right heel into the ground.  Keeping your right heel down, push your hips forward toward the car till you feel a stretch in your right calf.  Hold 1-2 minutes and repeat on the opposite side.

Shoulder Stretch

Use a pole or a towel for this exercise.  Grab the pole above your head, palms facing forward.  Tighten your tummy and pull the pole behind your head, squeezing your shoulder blades down and together and opening your chest and the front of your shoulders.  Be careful not to arch your back or let your rib cage pop out in the front.  Hold 1-2 minutes.

Side Stretch

Use a pole or clasp your hands together for this stretch.  Grab the pole above your head with palms facing forward.  Reach for the sky with your arms, lengthen your spine, plant your heels into the ground, and then slowly start to tip towards your right side.  Keep your hips still, don't let them shift to the left.  You should feel a stretch in your left side.  Hold for 1 minute and repeat on the opposite side.

Functional Exercises You Can Do Anywhere

This short routine can be performed anywhere and provide you with basic functional exercises to help support your core, back, and whole body. All you need is a band and something sturdy to loop it around.

Warm-up

Start with a light warm-up. Swing your arms in and out and then in little circles. Gently twist your torso left and right. To warm up the lower body do a few marches in place while tapping the thigh with the opposite hand. To warm-up the back of the leg and hamstring, kick the leg out straight while reaching for your toe with the opposite hand.

Next, add resistance to your warm-up by grabbing the band with your palms facing up and opening the chest up by pulling your arms back. You can do this motion in multiple directions as shown in the pictures.

Pulling Exercises - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Squat Pull - Loop the band around something sturdy. Start in a squat with knees bent and weight in the heels. As you stand out of the squat, pull on the band, bend the elbows keeping them close to the body, and pinch your shoulder blades down and back. As you sink back in to your squat, let the arms straighten back to the starting position.

Reverse Fly - Stand facing your band with your arms straight. Keeping your arms straight, open them wide to your sides. Keep your shoulders and neck relaxed. As you open your arms, pinch your shoulder blades together. Gently return to your starting position.

Pulldowns - Keeping arms straight and knees slightly bent, tighten your tummy and pull the band straight back to your hips. Arms should remain straight through the motion. Focus on using your abdomen and back rather than your arms. Gently return to your starting position.

Pushing Exercise - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Chest Press - Start facing away from the band. Elbows should be bent and by your sides with the band under the arm. Take a step with your right foot and push your arms out straight. Return to your starting position and repeat with the left foot.

Chest Fly - Open your arms out wide like you are waiting for a hug. Keeping your arms almost straight, bring your palms together while reaching out in front of you. It should feel like you are hugging a big tree. Keep your torso still, do not let it rock forward and back. Return to your start position.

Shoulder Press - Bring your elbows to your sides with your hands by your shoulders. Take a shallow squat and as you stand up push you right arm to the ceiling. Bring it down as you sink into your shallow squat and then stand and repeat on the left side.

Arm Exercises - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Tricep Press - Bring your elbows to slightly higher than shoulder level. Bend the elbows to 90 degrees. Keeping your elbows and shoulders still, extend your arm straight out in front of you. Gently return to your starting position. You can put one foot slightly in front of the other if there is to much strain on your low back.

Upper-cut Bicep Curls - Loop the band under the arches of both feet. Bend the right elbow as your rotate to the left and raise your fist to the ceiling. Return to neutral and then repeat the motion on the right.

Full Body and Lower Body Exercises - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Squat and Row - Loop the band under the arches of our feet and widen your stance. Criss-cross the band so you make an "X". Start in a squat with the weight in your heels. As you stand out of the squat, wing your elbows out to your sides and you pull the band up. Slowly return to your starting position.

Rocker Squat - Start in a traditional squat with your weight in your heels. Staying in the squat position, shift your weight forward onto your toes and lift your heels off the ground. Slowly start to shift your weight back to your heels till you can pull your toes off the ground. Shift your weight forward and back staying in the squat position.

Stretching Exercises - Do 1x

Hold each stretch for 30 seconds.

Figure 4 - Cross the right foot over the left knee. If you need to you can hold on to something for balance. Bend the left knee and squat down. You should feel this through the outside of your right hip and butt. Return to standing and repeat on the other side.

Quad Stretch - Kick your right foot back and grab it with your right hand. Pull the knees close together as you stand up tall. Think about pushing the knee behind you as you try to push your hips forward. Repeat on the left side.

Hamstring Stretch - Straighten your right leg out in front of you. Keeping your back mostly straight, lean over the leg. For a more intense stretch you can pull the toe up towards your shin. Repeat on the left side.

Back Stretch - Place your hands on a chair or table in front of you. Bend over as you keep your back straight. Try to lower chest in between your shoulders. Your body should be in an "L" position.

This routine should take 20-25 minutes. In all exercises make sure that your tummy is tight and your neck and shoulders are relaxed.